How fit are you for the ski season? Take this simple test to find out
It’s less than a month until major resorts in the Alps open for the ski season, which means it won’t be long until you can hit the slopes. But whether it’s your first time skiing or you are a seasoned professional, it pays to be prepared before you head to the mountains.
However, getting fit to ski means more than simply adding some extra strength and cardio to your routine. According to Warren Smith, pre-season preparation is all about your biomechanics.
Smith is one of Britain’s leading professional freeskiers, an Internationally Qualified Performance Coach and Instructor, and a teacher to the stars – former England rugby captain Lawrence Dallaglio and Prince Harry are both former students. He’s also the founder of the Warren Smith Ski Academy and the Technique Lab, which has developed six quick tests to measure movement ranges specific to skiing. The tests – and corresponding exercises – will help you to develop the strength, stability and flexibility to ski more efficiently.
“We like to think of it as prehab for skiing,” said Smith. “If you do every exercise for two minutes daily in the three weeks before your holiday, you will not only ski a lot better, but you also reduce the risk of injury.”
Now’s the time to put your ski fitness on trial with the following ski biomechanics and range tests, and learn how to get in shape for the season.
*The following tests should be carried out slowly. Do not try and force the movements.
1: Ankle Flex Test
Most skiers flex their knees more than their ankles, which positions most of our body weight over the middle and back of the skis and adds extra strain on the knee joints.
Equipment needed
A ruler.
How did you score?
How I scored
Left ankle: 13cm (green)
Right ankle: 8cm (red)
How to improve your score
Placing both hands firmly against a wall, keep one leg back with your knee straight and your heel flat on the floor. Slowly bend your elbows and front knee and move your hips forward until you feel a stretch in your calf. Hold this position for 60 seconds and then switch legs.
You can also try this stretch by bending both knees and leaning forward. You should feel a stretch in the back of your calf and ankle.
2. Skier Symmetry
Most skiers ride from turn to turn with their feet wider apart than their knees, creating an A-frame shape in their legs. Not only does this put stress on the knee joints but it can cause problems when you try to turn in powder snow and on moguls. To improve your symmetry, you need to switch on your leg adductor and abductor muscles.
Equipment needed
Gym sliders or pieces of A4 paper.
How did you score?
How I scored
Amber.
How to improve your score
Perform the exercise with the gym sliders daily for two minutes and try to increase the length of time it takes to pull your legs in and out with control.
3. Leg Steering Range
Most skiers tend to rely on their upper body and hips when turning but for the greatest control you need to be able to steer with your legs, independently from the hips.
Equipment needed
A protractor.
How did you score?
How I scored
To the right: Green
To the left: Amber
How to improve your score
It’s not uncommon for skiers to have up to 30 degrees difference in their steering range. In addition to practising the above test daily, sit on the floor and place your hands behind you. Place your legs slightly wider than hip-width apart and bend your knees. Slowly alternate dropping one knee inwards, making sure that your bottom stays firmly on the ground, and then raising it back up again.
4. Dynamic Flexion and Extension
Knowing when to flex and extend your legs is vital to making smooth, controlled turns on the slopes, but most skiers lack correct timing and range. By identifying which leg is weaker, you improve your awareness, stability and alignment.
Equipment needed
A yoga block or chair.
How did you score?
How I scored
Amber on both legs.
How to improve your score
Practise the above test daily, alternating legs. When you feel comfortable on the block, try the same exercise using a chair. Facing the back of the chair, gently bend the knee of your standing leg and slowly lower your other leg until your foot touches the ground. The aim is to make this a stable and fluid movement.
5. Body Angulation
If you’ve ever felt your outer ski skidding when you make a turn it’s because you are not leaning correctly. To improve your skiing, you need to make angles from the hips. These help to tilt the skis, allowing them to grip and control the turn.
Equipment needed
A wall; long resistance band.
How did you score?
How I scored
Left side: Green
Right side: Amber
How to improve your score
Once you are comfortable practising against the wall grab a buddy and your long resistance band. Step inside the resistance band and, with your buddy holding tightly to one end, practise leaning as far to the side as you can while keeping your hips pointing forward and your feet firmly on the ground.
6. Core Stability
A strong core will help you deal with the pressure that skiing places on the middle of your body and ensure that you stay balanced on the slopes.
Equipment needed
Nothing.
How did you score?
How I scored
Stable.
How to improve your score
Once you are comfortable performing the side plank with your knees on the ground, try extending your legs so that the point of contact is your feet. Repeat the same movement as before.
